02/11/2017

Crossfit North Cloud – CrossFit

Metcon

Metcon (Time)

With a partner, complete for time:

35 Cal Bike

35 Cal Row

5 Rounds of “Cindy”

30 Cal Bike

30 Cal Row

4 Rounds of “Cindy”

25 Cal Bike

25 Cal Row

3 Rounds of “Cindy”

20 Cal Bike

20 Cal Row

2 Rounds of “Cindy”

10 Cal Bike

10 Cal Row

1 Round of “Cindy”
*Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats

02/10/2017

Crossfit North Cloud – CrossFit

Metcon

Metcon (3 Rounds for reps)

“Bar Crawl”

Teams of 3:

AMRAP 7:

Bench Press

50 Bench Press (135/95#)

50 Bench Press (155/105#)

AMRAP Bench Press (185/135#)

Rest 3:00

AMRAP 7:

50 Front Squat (135/95#)

50 Front Squat (155/105#)

AMRAP Front Squat (185/135#)

Rest 3:00

AMRAP 7:

50 Deadlifts (185/135#)

50 Deadlifts (225/155#)

AMRAP Deadlifts (275/185#)
*Divide class into three groups, start one group on each station (Bench/Front Squat/Deadlift).

*Score is total reps done on each station (scored as “rounds” in Wodify)

*3 Minute transition period in between each 7 minute AMRAP.

02/08/2017

Crossfit North Cloud – CrossFit

Skill Work

Metcon (No Measure)

We are just over two weeks away from the CrossFit Open!

Today we are going to focus on gymnastic movements, such as the HSPU, Kipping Pull-up, and any others that you would like to focus on.

Coach Shay spent the weekend learning some good teaching drills and progressions.

Take 10-15 minutes and focus on one skill that you would like to become more proficient at.

Metcon

Metcon (AMRAP – Rounds and Reps)

“Salt N’ Peppah”

AMRAP 18:

30 Push Jerks (115/80#)

30 Box Jumps (24/20″)

30 Calorie Row

30 Toes-to-Bar
*For large classes, stagger the start. I.e. Start the second heat when then first heat begins on the rower.

*This is a long grinding workout, try to pace and keep your heart rate down by steadily moving through the Reps of each movement.

02/07/2017

Crossfit North Cloud – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

“Tandem”

In teams of 2-3, AMRAP 20:

60/40 Calorie Bike

30 American Kettlebell Swings (53/35#)

5 Rope Climbs
*Mods for Rope Climps – Rope climb progressions from the floor.

*Team of 3: 60 cals/30 KBS/5 Rope Climbs

*Team of 2: 40 cals/20 KBS/3 Rope Climbs

*Solo: 20 cals/10 KBS/2 Rope Climbs

02/06/2017

Crossfit North Cloud – CrossFit

Metcon

Metcon (5 Rounds for reps)

“Big Gig”

5 Rounds:

1:00 Squat Cleans (135/95#)

1:00 Burpee Dumbbell Box Step-Ups (45/25#) (20″/16″)

1:00 Bike for Calories

1:00 Rest
*Divide up and start athletes at different stations.

*Move through the movements in order for 5 rounds.

*Athletes will complete each movement 5 times.

**Score will be “each round”…meaning that you should combine number of cleans, burpee step ups and bike calories for your round 1 score and so on.

02/03/2017

Crossfit North Cloud – CrossFit

Weightlifting

Metcon (No Measure)

Every 90 seconds, for 9 minutes:

Station 1 – “Bottom’s Up” Kettlebell Carry Walk (Down/Back)

Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111

Metcon

Metcon (AMRAP – Reps)

“Bottoms Up”

Ascending Ladder for 10 Minutes:

3 Clean & Jerk (135/95#)

3 Over-the-Bar Burpees

6 Clean & Jerk (135/95#)

6 Over-the-Bar Burpees

9 Clean & Jerk (135/95#)

9 Over-the-Bar Burpees

… and so on, until time expires.

02/01/2017

Crossfit North Cloud – CrossFit

Weightlifting

Back Squat

(75%/2)2

80%/2

85%/2

90%/1

95%/1

Metcon

Metcon (Time)

“All The Way Up”

20-18-16-12-10*

Single Arm DB Snatch (55/35#)

*After each round:

40 Double-unders

20 Walking Lunges
*Snatches and Walking Lunges are total (not per arm/leg)

**Athlete will complete:

1 Round of 20 DB Snatches then 40 DU and 20 Walking Lunges, then…18 DB Snatches 40 DU and 20 Walking Lunges, and so on….